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Leg Pain During Pregnancy: Exercises to Try

Leg Pain During Pregnancy: Exercises to Try

Medically reviewed by Janine Kelbach, RNC-OB — By Natasha Freutel on February 24, 2016

While you await the arrival of your precious baby, you may be feeling new kinds of aches and pains. Leg and joint pain during the second or third trimester may be the result of added weight, changing body shape, and biomechanics. It can also be caused by fluid retention and joint laxity.

Pregnancy pain can have an impact on daily life and cause changes in sleep quantity and quality. Some common pregnancy aches include swollen and painful feet and legs, and calf cramps. Some women also report radiating pain down the back of the legs and hip pain.

Another common pregnancy symptom is swelling. Many pregnant women report swelling of the:

  • face
  • legs
  • ankles
  • feet

Mild swelling is a normal part of pregnancy. It happens because of the 50 percent increase in blood and bodily fluids needed to support the growing baby. But excessive swelling can be a sign of a more severe pregnancy complication. If you experience severe swelling, it’s important to be evaluated by a doctor.

Pregnancy back pain is widely studied, but there’s less research on hip, knee, and foot pain during pregnancy and postpartum. A study published in the Journal of Family Practice reports a high occurrence of low body pain among pregnant and postpartum women. It’s most likely related to changes in the way a pregnant woman moves due to a growing baby belly.

Try these exercises to help decrease swelling, pain, and discomfort during pregnancy.

Swollen feet and ankles are common during pregnancy. This simple exercise helps increase circulation and blood flow to the feet to decrease swelling and pain.

Equipment needed: none

Muscles worked: ankle dorsiflexors, plantarflexors

  1. Lie on a bed with your feet slightly elevated on a pillow.
  2. Begin by pulling your toes toward your face to flex your feet, then point your toes away from you.
  3. Repeat 10 times continuously.
  4. Perform 3 sets.

Some women suffer from sore calf muscles during pregnancy. This might be caused by weight gain, poor body mechanics, or improper footwear. Stretching can help promote relaxation of the muscles, leading to decreased pain.

Equipment needed: a wall

Muscles worked: gastrocnemius, soleus

  1. Stand to face a wall. Place both hands on the wall for support.
  2. Put one foot up against the wall with your toes pointing toward the ceiling.
  3. Lean toward the wall, keeping your leg straight until you feel a stretch in the back of your lower leg.
  4. Hold for 20-30 seconds. Repeat on other leg.

Tight hamstrings can cause low back pain and discomfort during pregnancy. This exercise helps stretch the hamstrings. It also activates and strengthens the muscles of the buttocks.

Equipment needed: none

Muscles worked: hamstrings, glutes

  1. Stand with your feet parallel, hip-width apart.
  2. Put your hands behind your head and stand up tall, keeping your chest wide.
  3. Keep your legs relatively straight with a slight bend in your knees. Bend at the hips, moving them back as you lower yourself toward parallel. Bend until you feel a stretch in the back of your legs. Try to keep your back in a straight line.
  4. Move slowly through this movement 10 times.
  5. Perform 3 sets.

This exercise can increase strength and stability in the muscles of the lower back and core. It also works the quadriceps, the important muscles that support the ligaments of the knee.

Equipment needed: exercise ball

Muscles worked: gluteus maximus, hamstrings, deep core muscles

  1. Stand against a wall with an exercise ball positioned between your midback and the wall.
  2. Place your feet far enough away from the wall so that when you lower down into a squat, your knees can bend to 90 degrees. Having your feet too close to the wall will put stress on the knee joint. Feet should be parallel and a little wider than hip-width apart.
  3. Lower your body down into a sitting position while rolling the ball up your back.
  4. Hold for 1 second, return to starting position. Repeat 10 times.

Sciatic pain is common during pregnancy. It can cause shooting or aching pain down the buttocks, back of the leg, and foot. Foam rolling is a great way to soothe and relax tight muscles that may be contributing to increased pain.

Equipment needed: foam roller

Muscles worked: hamstrings, calf muscles, glutes, piriformis

  1. Place a foam roller on the ground.
  2. Sit on the foam roller, supporting yourself with your hands behind you.
  3. Cross one foot over the other knee in a figure 4 position.
  4. Slowly move your buttocks back and forth over the foam roller until you find a tender spot.
  5. Continue this movement over the tender area for 30-60 seconds.
  6. Try rolling the foam roller down the back of your upper leg until you find another tender area.
  7. Repeat on other side.

Exercises and stretching can have a positive effect on mobility during pregnancy. They can also help decrease pain and dysfunction. The 2002 guidelines for physical activity during pregnancy recommend regular exercise for its overall health benefits to both mom and baby.

Always see your doctor before starting an exercise program to make sure it’s safe. Discontinue exercise and seek medical help if you have any of the following symptoms:

  • vaginal bleeding
  • dyspnoea before exertion
  • dizziness
  • headache
  • chest pain
  • muscle weakness
  • calf pain or swelling
  • preterm labor
  • decreased fetal movement
  • amniotic fluid leakage

Calf or leg pain can be a symptom of a more serious condition like a blood clot or thrombosis. Seek immediate medical attention if you have pain accompanied by redness, warmth, or swelling in the calf.

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Last medically reviewed on February 24, 2016

  • Parenthood
  • Pregnancy
  • Pregnancy Health

How we vetted this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Artal, R., O’Toole, M., & White, S. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6-12
    doi.org/10.1136/bjsm.37.1.6
  • Dumas, G. A., & Reid, J. G. (1997). Laxity of knee cruciate ligaments during pregnancy. The Journal of Orthopaedic and Sports Physical Therapy, 26(1), 2-6
    doi.org/10.2519/jospt.1997.26.1.2
  • Swelling During Pregnancy. (2015)
    americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  • Vullo, V. J., Richardson, J. K., & Hurvitz, E. A. (1996). Hip, knee, and foot pain during pregnancy and the postpartum period. The Journal of Family Practice, 43(1), 63–68
    ncbi. nlm.nih.gov/pubmed/8691182

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Janine Kelbach, RNC-OB — By Natasha Freutel on February 24, 2016

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How to Treat Leg Pain During Pregnancy

When you’re pregnant, it’s only natural to assume you’ll experience some unusual aches and pains, especially around your growing belly. But leg pain can catch you off guard. Don’t panic if you experience this—it’s a common side effect. Still, there are a few things you should be aware of when it comes to leg pain during pregnancy. Here’s what you need to know.

In this article:
What causes leg pain during pregnancy?
Remedies for leg pain during pregnancy
How to prevent leg pain during pregnancy

What Causes Leg Pain During Pregnancy?

There are actually a lot of different reasons why you might be experiencing leg pain during pregnancy, and the kind of pain you experience can vary as well, says Frederick Friedman, Jr., MD, associate professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai in New York City. “In pregnancy, calf pains resulting from muscle spasms–aka ‘charley horses’—are fairly common,” he says. It’s not clear why these happen, he adds, but it could be due to muscle fatigue and build-up of lactic acid, which can increase in your muscles during exercise.

Leg pain during pregnancy can also be caused by compression of certain nerves in your legs, your joints relaxing as your pregnancy progresses, an increase in your weight, swelling, and “natural changes in your posture as the baby grows,” says Julie Lamppa, APRN, CNM, a certified nurse midwife at Mayo Clinic. Varicose veins, which can increase or show up during pregnancy, “can also cause leg discomfort for some women,” Lamppa says.

A less common but concerning possible cause of leg pain during pregnancy is a blood clot or deep vein thrombosis (DVT). “This occurs most commonly in the back of the calf and it causes pain and swelling in the affected leg,” Lamppa says. “This will affect only one leg, whereas normal swelling in pregnancy will generally be even in both legs.” If you notice signs of DVT, it’s important to seek medical care right away. “DVTs can be very serious and they need prompt treatment. Women who are pregnant or newly postpartum are at particular risk,” Lamppa says. DVTs can occur in either leg, but they’re much more common on the left side vs. the right side, Friedman says. The reason for this is “uncertain,” he says, but it might be due to greater compression of the left deep veins by your growing uterus.

Remedies for Leg Pain During Pregnancy

You don’t need to just suffer through leg pain during pregnancy—there are both home remedies and medication you can take to help.

If you’re experiencing pain, Lamppa recommends taking a warm bath before bed and gently stretching your legs. Making sure you’re well hydrated and elevating your legs when you can may also help relieve some leg pain, Friedman says. And, if you’re able, try to avoid sitting or standing for long periods of time.

If those remedies don’t work, acetaminophen (Tylenol) is considered safe during pregnancy, Lamppa says. If swelling is causing you pain, she recommends wearing compression stockings. If cramping is an issue for you, Lamppa suggests talking to your care provider about taking a magnesium supplement.

It’s always a good idea to at least mention leg pain to your care provider during your regular checkups, but Friedman says it’s especially important to see your doctor if you have any pain that persists or gets worse. If you have a “sudden, significant difference in leg size” or you can see a “rope-like” structure in your calf, Friedman recommends calling your doctor right away, as they could be signs of DVT.

How to Prevent Leg Pain During Pregnancy

In general, using “good body mechanics” when you’re walking, exercising and lifting is important, Lamppa says. “You don’t want to make pain worse by injuring your joints or pulling muscles,” she adds. Exercising regularly is “almost always beneficial,” Lamppa says.

While most forms of exercise can help with leg pain during pregnancy, leg exercises like walking, using a stair machine, stationary cycling and using an elliptical machine “are likely to be beneficial,” Friedman says.

On the dietary side, Lamppa recommends lowering your sodium and caffeine intake and increasing how much water you drink regularly. Overall, striving for a “balanced diet” may help reduce your leg pain, Friedman says.

If leg pain is bothering you, don’t hesitate to flag it for your medical care provider. They should be able to help offer up individualized tips to help you feel more comfortable.

Updated February 2020

Expert bios:

Frederick Friedman, Jr. , MD, is an associate professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai in New York City. He serves as director for both the division of obstetrics and the division of generalists in the department of obstetrics, gynecology and reproductive science at the Mount Sinai Health System.

Julie Lamppa, APRN, CNM, is a certified nurse midwife at Mayo Clinic in Rochester, Minnesota.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Plus, more from The Bump:

Exercising for Two: The Dos and Don’ts of Pregnancy Workouts

Awesome Pregnancy Workouts for Every Trimesters

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5 Exercises for Back Pain During Pregnancy - Academic Medical Center (AMC)

During the second half of pregnancy, most women suffer from nagging lower back pain. Most often, it is caused by physiological changes in the body and disappears with a change in body position and the selection of a comfortable posture. Back pain can also be provoked by inflammatory and infectious diseases and exacerbations of chronic pathologies. To determine the cause of discomfort, be sure to consult a doctor. If no diseases have been identified, and aching pain is the result of an increase in the load on the back muscles, then special physical exercises will help to loosen it.

5 exercises to relax the back

Back twists

Sit on the floor or sofa with your legs crossed. Take your right hand forward and begin to slowly wind it behind your back and turn after it with your whole body. Move until you feel a slight stretch in your muscles. After that, return to the starting position and turn to the other side. When performing the exercise, make sure that your back remains straight.

Child posture

This exercise helps to relax the back muscles. Get on your knees, put your feet shoulder-width apart and rest your palms on the floor. Keeping your palms pressed to the floor, lower your buttocks onto your heels. The stomach should lie between the knees, and the back muscles should stretch.

Cat back

Get on your knees and place your palms on the floor. Gently lift your back up, arching it in a semicircle. Hold this position for 5 seconds, then relax and repeat all over again.

Reversed cat back

Get on your knees and place your palms on the floor. Raise your head up and bend your back down. Hold this position for 5 seconds.

Bird Flight

Stand sideways against a wall or back of a sofa so that you can hold on with one hand. Holding on with your left hand, lift your right leg to a horizontal position. Hold this position for 5-10 seconds, then repeat the exercise with the other leg. This exercise strengthens the back muscles, making them stronger.

How to do the exercises?

Before you decide to do exercises to relieve back pain, be sure to consult your doctor. He will assess your condition and determine the acceptable load level. All exercises must be performed smoothly, avoiding sudden movements and strictly following the execution technique.

Contraindications for gymnastics

Not in all cases, pregnant women are allowed to exercise. They are prohibited with the threat of miscarriage or premature birth, after pregnancy loss, with increased uterine tone, with severe toxicosis, changes in blood pressure, diseases of the spine and cardiovascular system.

How to prevent back pain?

During pregnancy, back pain is the result of increased strain on the back muscles and spine. To reduce stress and prevent pain, wear low heel shoes or shoes with less than 3 cm heels, support your lower back with a pillow when you sit, and sleep on your side, with a pillow under your belly if necessary.

Which symptoms require immediate medical attention?

Lower back pain in the second half of pregnancy appears due to the shift of the center of gravity, weakening of the ligamentous apparatus, preparation of the body for childbirth. However, back pain can also be a symptom of dangerous diseases or complications.

Seek medical attention:

- if you experience pain in the upper back and neck, accompanied by high blood pressure, headache or dizziness;

- with a decrease in the mobility of the shoulder joints and numbness of the fingers;

- in case of pain in the thoracic spine, which is accompanied by pain in the ribs and heart;

- for back pain accompanied by leg numbness;

- with aching pain that does not go away and does not weaken with a change in body position;

- for pain accompanied by fever, edema, pain during urination;

- with sharp, intense, cramping pains.

During pregnancy, you feel not only great joy in expecting a baby, but also a great responsibility for his health. One of the main conditions for a favorable course of pregnancy and the birth of a healthy baby is observation by a highly professional obstetrician-gynecologist. Unfortunately, the number of pregnant women at high risk to both mother and child is on the rise.

It is therefore important to see a doctor as soon as possible. In the early stages of pregnancy, an obstetrician-gynecologist must determine the health status of the expectant mother and conduct screening studies of the fetus on time. We offer comprehensive pregnancy support packages for you.

Pregnancy management at the Academic Medical Center is based on the provisions of the MOH pregnancy management protocol and 25 years of successful medical experience. Our comprehensive packages include a full range of necessary consultative and diagnostic measures from the moment of registration to delivery.

More pregnancy management packages.

Back pain during pregnancy - how not to miss a dangerous condition

Even the most long-awaited pregnancy can be overshadowed by pain in the back and lower back. These sensations occur at different times, but more often problems begin to bother in the third trimester, when the tummy is already clearly visible, and the fetus is actively gaining weight.

Author:

medical editor Ekaterina Mazeina